Monday Jun 30 |
 | Running 31:42 [1]5.5 km (5:46 / km) | |
| shoes: Nike Structure |
| nice morning jogg |
| Running warm up/down (downhill to the start) 24:58 [2]3.8 km (6:34 / km) | |
| ahr:128 max:146 shoes: Brooks Racer ST |
| just rolling down to the start as a warm up for the test run. i got quite scared over how long, and just uphill it will be afterwards |
| Running race (Vinderen - Tryvann Test) 34:39 [5]7.7 km (4:30 / km) +438m 3:30 / km | |
| ahr:178 max:186 shoes: Brooks Racer ST |
| my first time. on the start-line: mikkel lund, anders nordberg, eirik watterdal, tor brenna, some girls and me....
the first km was really fast, so i decided after a while to do my own race. mikkel, anders and eirik went a bit away from me. than i could caught up with eirik again, which gave me some energy. i was running based on my heartrate. anders said he had round about 16.30 at halftime which is holmenkollenrestaurant, the last time he ran it. i had 17.38min (mikkel 16:06, anders 16:17), and was than motivated too push. the last meters were hard. you could see the tryvanntårnet the whole time and just wished too make it in time ;)...i ran 34:39min, which i am really happy with for the first time i ran this test. anders ran 32:24 i think and mikkel ran 31:28min which was his personal best. now i know that my running shape is not too bad, but i still got to work on it. but i got a base now :) |
| Running warm up/down (cool down downhill) 20:40 [1]3.8 km (5:26 / km) | |
| ahr:137 shoes: Brooks Racer ST |
| too holmenkollen-restaurant as cool down. was really tired in my legs and twisted my ancle a bit, but its alright now |
Sunday Jun 29 |
| cycling (bergwerk - mercury ecco) 55:47 [2]17 km (3:17 / km) | |
| |
| nice cycling, threw marches, than i found out i am bad in it :D ...downhill and the beautiful sound of "pffffffffff".....i had to repair my it...took a while, nearly finished, thing started to nearly blow me away. fuck, what now? guy came along, ask for repair-kit, got some, he went off, i found out the stick went threw, so i need two stickers, fuck. tried the reserve again...it worked....for 5minutes, than "pffffffffff" again...fuck...jogg home in bike shoes and bike in my hand |
| Running (home) 24:30 [1]3.5 km (7:00 / km) | |
| |
| cycling shoes. outch |
Saturday Jun 28 |
| Alternativ (Myrefotball) 1:00:00 [1] | |
| shoes: Nike Air Pegasus 2006 |
| funny as fuck and tired afterwards |
Friday Jun 27 |
| Orienteering warm up/down (taking out controls) 35:37 [2]*** 5 km (7:07 / km) | |
| 11c |
| taking out controls for o-intervals |
| Orienteering intervals (5 times 5-8min) 55:52 [3]*** 8.5 km (6:34 / km) | |
| 25c |
| nice intervals. together with the kids. ran them fast. good one. quite long breaks so, because we were always waiting for the last one.
nice for me to do a fast session |
| Running warm up/down (jogg down) 5:00 [1]0.8 km (6:15 / km) | |
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Thursday Jun 26 |
| Orienteering (taking out controls) 1:00:00 [2]8.5 km (7:04 / km) | |
| 10c shoes: Brooks Racer ST |
| awesome terrain on the coast-side :). twisted my ancle in the end, bad. |
| Alternativ (football) 35:00 [1] | |
| |
| we lost :( |
Wednesday Jun 25 |
| Running (sprint orienteering) 25:00 [1]** 3 km (8:20 / km) | |
| 6c shoes: Brooks Racer ST |
| sprint orienteering, i took out controls for the kids and took them in
quite funny, cause built in some disq-possibilities as last time, so some got disq. :D |
| Orienteering race (kurve-kart|) 48:11 [2]6.5 km (7:25 / km) | |
| 12c shoes: Brooks Racer ST |
| kids were running butterfly relay, i was running controls and so on :) |
Tuesday Jun 24 |
| Running (sprint orienteering) 35:00 [1]* 4.8 km (7:17 / km) | |
| 6c shoes: Brooks Racer ST |
| took in and out some controls.
quite funny. kenneth made a good course, and just 4 persons out of 22 did not got disqualified. we made some micr-o, but the runners did not know about it. and a lot climbed a wall, which was not allowed to climb. funny.
hope i can test the course another day.
hope i can train in the afternoon, foot is alright. |
| Orienteering (butterfly orienteering) 48:11 [2]**** 6.2 km (7:46 / km) | |
| 12c shoes: Nike Air Pegasus 2006 |
| while the others had these controls as relay, i was just running on my own the controls. easy pace, some controls hard. |
Monday Jun 23 |
| Running (morning jog) 20:00 [1]3 km (6:40 / km) | |
| shoes: Brooks Racer ST |
| |
| Running warm up/down (before o-training) 10:00 [1]1.8 km (5:33 / km) | |
| shoes: Jalas Tiger FLX |
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| Orienteering (korridor-orienteering) 56:56 [2]*** 7.5 km (7:35 / km) | |
| 10c shoes: Jalas Tiger FLX |
| was starting last to take in controls. met some finns on the first control, so tried always to be last person at the controls. but focused on orienteering. speeded up the lat 2km, but than twisted my ancle quite heavy. tia took in the last controls...pisses me off, felt a bit bad in the evening. |
Sunday Jun 22 |
| Running (warm up) 25:00 [1]3.9 km (6:25 / km) | |
| shoes: Jalas Tiger FLX |
| before relay |
| Orienteering race (o-festivalen relay) 1:04:47 [4]9 km (7:12 / km) | |
| shoes: Jalas Tiger FLX |
| went out in a pritty good position. missed a bit on the fourth control where i got together with the following pack. went together with them. than a little mistake, but still okay. than decided to run the long leg on pathes around, because tore s. told me to do it. lost the pack which went threw. but was still alright position on the spectators control, than big time mistake afterwards on the last loop...round about 5min all together. not happy. |
Saturday Jun 21 |
| cycling long (road with mtb) 1:32:19 [2]33 km (2:48 / km) | |
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| instead of running world cup i decided to cycle to worldcup, watch it and cycle back home. long way to siggerud. got lost a bit and had to carry the bike along a litte trail, but i made it to the start of the men class. |
| cycling long (back home from WC) 1:26:13 [2]33 km (2:37 / km) | |
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| way much better routechoice back home. just asphalt. a bit tired in the end i have to say ... :D |
Friday Jun 20 |
| |
| Event: Norsk O Festivalen
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| Running warm up/down (warm up before race) 30:00 [1]5 km (6:00 / km) | |
| shoes: Jalas Tiger FLX |
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| Orienteering race (WC Middle) 1:03:09 [3]**** 7 km (9:01 / km) | |
| 22c shoes: Jalas Tiger FLX |
| total shit! litte mistake to first control, alright second and than lost contact to map totally to third control. big mistake, do not know how much time i lost, but did not care about the rest of the race, because i knew it was damaged anyway...so took the rest in okay speed with frustration and bad feelings...some small mistakes here and there...fuck it. not my day |
Thursday Jun 19 |
| Running (just an easy one) 28:36 [2]5.7 km (5:01 / km) | |
| shoes: Saucony Type A |
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Wednesday Jun 18 |
| cycling (mountainbiking) 1:26:13 [2]29 km (2:58 / km) | |
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| nice one. nordmarka. could feel my legs in the end. |
Tuesday Jun 17 |
| Running long 1:32:49 [3]19.8 km (4:41 / km) +250m 4:25 / km | |
| slept:8.0 shoes: Asics GT 2130 |
| together with anders. really nice pace, actually quite fast for me :). but nice one. whole time on big forest roads. had some nice chatting and hope i am getting in shape for the summer.
cold is gone |
Monday Jun 16 |
| Running (reg) 40:12 [1]5.5 km (7:19 / km) | |
| slept:6.0 shoes: the north face boa |
| was having a nice jogg...body tired. rest for the rest of the day with a little bit shopping :)
waiting for my bag. was travelling home from gothenborg just with my passport and wallet, so hope the mail is delivering my bag quite soon |
Sunday Jun 15 |
| Running warm up/down (before jukola) 30:00 [1]4.5 km (6:40 / km) | |
| slept:1.0 (sick) |
| one hour sleep. 4 days beeing sick, but take the challenge.
warm up took a bit longer than expected, since the runner before me did a bad race.... |
| Orienteering race (jukola 6th leg) 1:10:47 [3]11 km (6:26 / km) | |
| 25c shoes: Jalas Tiger FLX |
| went out as nr. 58 together with kok2...good pace in the beginning, slightly mistake to first control.
than big mistake to 9th, 4min...and later on a 2min mistake. body felt not too good, but could keep a nice pace, which was not like top-speed since i have been sick. anyway. 5-6min mistake in the end. i lost 9min to lead and 12min to best time. so i am not happy with my orienteering performance, but since i was sick before, so i should not be too upset..
our team ended 81th, which is not as good as i hoped. two runners could not performe as i thought...
really tired after race and the whole day, and some stomache problems |
Saturday Jun 14 |
| |
| Event: Jukola 2008
|
| Orienteering (model event) 30:00 [1]4.5 km (6:40 / km) | |
| 5c slept:9.0 (sick) shoes: Asics GT 2130 |
| still been sick, but had to get out. felt okay in the legs but bad in the body |
Thursday Jun 12 |
| Note | |
| slept:8.0 (sick) |
| ohyes i got a cold.
hope to be recovered on saturday |
Wednesday Jun 11 |
| Alternativ 45:00 [2] | |
| shoes: Brooks Racer ST |
| some had examination today, so i was object for them. nice inebandy and gymnastics.
woke up this night with a soar throat...now i have a slightly cold, so no more training today |
Tuesday Jun 10 |
| cycling 1:06:00 [2]21 km (3:09 / km) | |
| |
| nice cycling in nordmarka. to refresh the legs and qive my blisters more rest :) |
Monday Jun 9 |
| Note | |
| (rest day) |
| travelled back to norway today
yesterday evening germany - poland 2:0 ...yes he says!
qualified myself for WUOC, which was my goal for the season.
no training today, because of blisters and some stuff to do for university. now finally to bed. not really dark outside |
Sunday Jun 8 |
| |
| Event: German Ranking Event
|
| Running warm up/down 15:00 [1]2.5 km (6:00 / km) | |
| shoes: INOV Mudclaw |
| warm up.. |
| Orienteering race (long distance) 1:34:29 [4]16 km (5:54 / km) | |
| shoes: INOV Mudclaw |
| blister on my heel after some controls, but went threw the whole course. started quite bad, got better in to it, lost energy in the middle-part, good end.
8th place, some bad big mistakes....not happy with the run...but looks like everybody did some mistakes...checked the splittimes...even i had a bad start i was leading after 30min of running, than i did a big mistake of 3minutes. later on another one with 2min. small mistakes aswell...totally shitty run. just some good running in the end again...made round about 7min mistakes....bad boy
anyway, got to train more running. |
| |
|
HE - Splits |
Saturday Jun 7 |
| |
| Event: German Champs Middle
|
| Running warm up/down (before middle) 20:00 [1]3.5 km (5:43 / km) | |
| shoes: INOV Mudclaw |
| nice warm up :) |
| Orienteering race (German Champs Middle) 38:10 [4]*** 7 km (5:27 / km) | |
| spiked:26/ shoes: INOV Mudclaw |
| german champs. i had an early start and to tramp down the vegetation a bit, but i do not know how much i lost there. did 2 times a 1min mistake. felt i could not push really hard, but had a nice cruise control. came 5th...place alright, race alright, but got to do it better |
| Running warm up/down (jogg down) 17:00 [1]2.3 km (7:23 / km) | |
| shoes: INOV Mudclaw |
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|
HE - Splits |
Friday Jun 6 |
| Running 39:13 [1]6.17 km (6:21 / km) | |
| shoes: Asics GT 2130 |
| with robert and vibeke, morning jogg |
| Running 29:38 [2]6.5 km (4:34 / km) | |
| shoes: Asics GT 2130 |
| quite fast evening run with robert and chris. did one speed up. feels okay. will see what time is going to tell tomorrow. |
Thursday Jun 5 |
| Running warm up/down 18:08 [1]2.7 km (6:43 / km) | |
| ahr:118 max:130 shoes: Asics GT 2130 |
| |
| Running tempo (intens. 3 to 4) 41:37 [4]10.4 km (4:00 / km) | |
| ahr:162 max:178 shoes: Asics GT 2130 |
| legs good, body strange. anyway, nice to know i can push myself, good to know for the weekend (german champs)
ran at altenburg, nice too feel running fast on the pathes there.
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| C • push harder 2 |
| Running warm up/down (jogg down) 10:34 [1]2.1 km (5:02 / km) | |
| ahr:146 shoes: Asics GT 2130 |
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Wednesday Jun 4 |
| Running (morning jogg) 26:41 [1]4 km (6:40 / km) | |
| shoes: Asics GT 2130 |
| together with vibeke. some fast stuff this afternoon |
Monday Jun 2 |
| Running (morning jogg) 29:43 [1]4.4 km (6:45 / km) | |
| shoes: the north face boa |
| ran first along the coast ...and than back in the beach barefoot. |
Sunday Jun 1 |
| cycling (ostsee) 1:00:00 [1] | |
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| urlaub heisst nicht ruhe, fahrrad mit vibeke. war nett :) |